ABS Bums - a new direction in an old version

Essence and basic principles

ABL training is a properly selected set of cardio and strength exercises. If the complex is compiled correctly, then in the shortest possible time it will be possible to get rid of extra pounds and volume, as well as strengthen the muscles in the abdomen, buttocks and thighs. Also, while practicing a set of exercises, it is possible to improve endurance and flexibility.

ABL helps strengthen and tighten muscles rather than bulk them up. Therefore, exercises are performed with light weights, and not with powerful exercise equipment. Additional devices will only be required to increase the load and burden.

More often during such training, fitballs, body bars, dumbbells, and weights are used. The formation of muscles in the abs, legs and buttocks during ABL training depends on the condition of the muscles and subcutaneous fat.
The main goal of such exercises is to reduce adipose tissue under the skin and muscle hypertrophy. Muscle relief can be noticed if the layer of fat under the skin is no more than 1.5 cm thick. But people who have a fat layer of more than 2 cm must definitely add aerobic exercise to their ABL training.

During training, the speed of performing exercises, body position, and the number of approaches is also important. For beginners, it is important to conduct their first classes under the supervision of a trainer in order to understand all the intricacies of each exercise. Regular exercise helps you feel each muscle, which ultimately helps you control them during exercise and everyday life.

Proper execution of exercises and regular training will help you to be proud of your flat stomach, strong elastic buttocks and slender legs.

ABL training is the best of the complexes, which has many advantages:

• prevents the development of heart and vascular diseases, including varicose veins;
• increases athletic endurance;
• relieves apathy, insomnia, and increased fatigue;
• relieves tension from muscles and soft tissues;
• develops bone density;
• normalizes blood flow, improves lymphatic drainage;
• accelerates metabolic processes, cleansing the body of harmful components;
• increases skin elasticity, tightens it in problem areas;
• improves metabolic processes.

The set of exercises is selected individually, depending on the problems in the body, solving the necessary problems and taking into account contraindications.

Exercises to develop your abs

Abdominal exercises do not have to be done in the gym, as many advise. If, for some reason, you can’t train your abs or don’t have enough time, then you can just as successfully train them at home; no special equipment is required, except for a mat and a spacious room (at the end of the article there is a video with various exercises for the abs, in ABS style).

Please note that by mixing abdominal exercises, training endurance and abdominal strength, you can overexert it and shock it. To prevent this from happening, always dose the load, listen to your body, do not do repetitions on the abs until there is a strong burning sensation, at the same time, do not be lazy, give your all in training.

Approximate training program for the press

Three abdominal workouts per week, each lasting at least 30 minutes. Do everything at a calm pace, take your time, watch the execution technique. The exercises are simple, almost all of them can be done at home.

Monday

• Straight leg raises while hanging on the bar 4x15
• Scissors 4 for 30-40 sec.
• Saw plank 1-2 minutes

Wednesday

• Roller crunches 4x20
• Leg raises from a lying position 4x30
• Reverse crunches 3x50

Friday

• Raises of bent knees while hanging on the bar 4x20
• Bench crunches 3x50
• Oblique crunches 3x50

With this program, you can strengthen and even pump up your abdominal muscles. However, if you are overweight, it will not appear before you, that is, it will become stronger, stronger, larger, but you will not see it because of the thick layer of fat. Therefore, in this case, begin to actively adjust your diet.

The first number is approaches, the second is repetitions. Rest between sets for 1-2 minutes (depending on your level of fitness), between exercises you can increase to 5 minutes.

Strength exercises in the gym for the abs

Indications for use

The pace of modern life requires special endurance from a person. But it can be difficult to achieve this without visiting gyms or active rhythmic gymnastics performed at home. This is why people often look for a unique training method, which is ABL.

Indications for this type of training are:

• little physical activity in everyday life;
• improvement of the body;
• weak immune system;
• irritability, sleep problems, fatigue, problems with mental state;
• overweight and obesity.

Regular exercise reduces the risk of developing diseases such as diabetes, cancer and others.

ABL training is a special complex designed for women. It is especially useful for women of childbearing age. After all, such exercises strengthen the muscles of the peritoneum and pelvic floor. Namely, they take an active part in labor and prepare the body for future childbirth.

[email protected]: Fitness abbreviation - ABS, ABT, TBW - what does it mean?

For those who want to get involved in fitness, a variety of types of training are offered today. But for beginners, it is very difficult to understand the fitness abbreviation and understand the class schedule. To make it easier to navigate, you need to remember the most common abbreviations used in the fitness industry. ABS – training is aimed at working the back and abdominal muscles, carried out using additional equipment. Suitable for all fitness levels. ABT is a workout for working the leg and abdominal muscles. Also suitable for any fitness level. TBW is a total body workout that combines aerobic exercise on a step platform and strength exercises. Great for those who want to quickly shape their figure, lose weight and develop muscles. Very high load, therefore suitable only for trained athletes. Interval – training combines strength work at a high tempo with work to develop flexibility. The main focus is working on the muscles of the legs and buttocks. Develops speed, strength, endurance, maintains muscles in good tone. Requires an average level of preparedness. Super Bums are specially selected exercises whose task is to maximize the impact on the muscles of the back, abs, and buttocks. The level of difficulty of the workout depends on the use of additional equipment - dumbbells, shock absorbers, fitballs. Suitable for all fitness levels. Aero Sculpt - training alternates between aerobic and strength training. Makes it possible to effectively train muscles, respiratory and cardiovascular systems. The load is from average to above average, some preparation is required.

ABS – training is aimed at working the back and abdominal muscles, carried out using additional equipment. Suitable for all fitness levels. ABT is a workout for working the leg and abdominal muscles. Also suitable for any fitness level. TBW is a total body workout that combines aerobic exercise on a step platform and strength exercises. Great for those who want to quickly shape their figure, lose weight and develop muscles. Very high load, therefore suitable only for trained athletes.

this is physical exercise

ABS - Abdomen, Back, Spine - belly, back, spine ABT - Abdomen, Buttocks, Thighs - belly, buttocks, thighs TBW - Total Body Workout - whole body workout

Contraindications for use

ABL training, like any other type of strength training, has a number of contraindications. It can be:

• period of bearing a baby;

  

• problems with the musculoskeletal system;
• ailments affecting the respiratory system;
• patients with serious vascular and heart diseases;
• varicose veins

Useful tips

In order for the training to be as effective as possible and bring the desired results quickly, you need to take into account several recommendations:

1. It is better to start your workout with a light warm-up. To load the muscles as much as possible, you can spend the first 15 minutes. do cardio exercise, for example, easy jogging on a special incline track. It is important that you need to work not with speed, but with effort.
2. The exercises are performed sequentially: 3 sets of 15-20 repetitions.
3. You should do this program at least 3 times a week, more is possible.
4. The workout should be completed with light stretching.

Can I do Step Basic at home?

Step aerobics has no restrictions in the form of complex simulators or special conditions for training. It is for this reason that classes can be carried out at home, you just need to purchase a platform and enjoy studying in a calm environment.

In order for classes to take place without any incidents, you need a fairly spacious room for exercises on the step platform, free time (about 1 hour) and, of course, the desire to practice!

Currently, you can find a lot of video lessons on the Internet for both beginners and more advanced levels. But if you don’t have confidence in your abilities, at first it’s better to take group classes to figure out what’s what, and then start training on your own.

Main complex

There are many different exercises that will help tighten muscles in problem areas, get rid of extra pounds and remove bulk. During training, you can use additional equipment: a step platform, a volleyball ball, a rubber expander, a body bar weighing no more than 8 kg (initially, use a weight of 3 kg during the first lessons). F

ABL - training on a ster-platform with weights

You need to start with a warm-up. About 2 min. You can walk at a moderate pace, then for 1 minute. walking with your knees raised high. Next, 20 steps to and from the step platform, initially with the left foot, and then with the right. Next 2 min. jumping rope.

The aerobic part of the workout, which helps to activate the burning of subcutaneous fat and prepares muscle tissue for active work.

Training may include the following exercises:

1. Circle 1 . For 2 minutes. jumping rope. Next 3 min. walk quickly onto the step platform.
2. Circle 2 . 3 min. walking onto the step platform. 2 minutes. perform straight forward throws of your legs. Next, stand on the floor, feet shoulder-width apart, knees soft, and abs tightened. Bend your leg at the knee, bring it towards your stomach, and then throw your leg with your heel forward, without fully extending your knee. Alternate throwing your left leg and then your right leg. Try not to rock the body.
3. Circle 3 . 3 min. jump rope. After jumping from a squat for 1 minute. Then within 1 minute. walking on the steppe
4. Circle 4 . For 4 minutes. jump rope from one leg to the other, then for another 60 seconds. regular jumping at a moderate pace.

The table below presents a set of strength exercises:

At the end of each workout, you need to use stretching or recovery of the body after intense physical activity. Breathing exercises and normalization of heart rate are performed.

A weekly training program may consist of the following exercises:

1. Workout 1. On the first day you need to work the muscles of the back and arms:

• deadlift – 3x12;
• hyperextension – 4xmax;
• pull-up on the horizontal bar 3x8;
• working with a barbell while working the biceps – 3x12 repetitions;
• rows with dumbbells in a sitting position - 3x12;
• pull-up on the horizontal bar with a reverse grip – 3x10.

2. Workout 2. Rest day and again a workout designed to work the chest and triceps muscles:

• bench press, performed on a bench – 3x10 repetitions;
• bench press with dumbbells while lying on an inclined bench – 3x10;
• in a lying position, spread your arms with dumbbells to the sides - 3x12;
• hanging raises, working on the lower abs – 3x12;
• French press in a seated position - 3x12.

3. Workout 3. Another day of break and 3 workout aimed at working the muscles of the legs and shoulders:

• Cardio exercise on a treadmill for 15 minutes;
• squats with weights - 3x12 repetitions;
• weighted springs – 4x20;
• lifting the barbell from behind the head – 3x10;
• swings with dumbbells in different directions - 3x12 approaches.

This is an approximate training schedule for the week. Exercises and muscle groups can be changed depending on the solution to the tasks set by the athlete. Loads of varying complexity and intensity are suitable for athletes of any level of training, but you should not relax, strictly perform the entire complex and closely monitor your health.

ABL exercises fit perfectly with all existing diets. The exception is diets with extremely low calorie content.

ABL training rules and scheme

A lesson using the ABL system consists of the following parts:

• Warm up. This is an essential part of any sports activity, including ABL. Light aerobic exercise activates fat burning processes and thoroughly prepares muscles for fruitful, active work. For the initial stage of training, a special step platform is often used. Although ABL is suitable for people of all skill levels, some people have difficulty warming up on this equipment.
• The main part is blocks of repeated exercises. Cardio goes well with strength training. Gradually, various weighting agents are included in the process, selected depending on the person’s physical fitness.
• The final part is stretching or restoring the body after an intense workout. Breathing exercises and normalization of heart rate are performed.

Interesting fact. Training using the ABL system combines loads of varying complexity and intensity, which makes them universal – suitable for athletes of different levels of physical fitness. However, it is important to exercise correctly and take care of your health. This is the only way regular exercise will produce results.

Consolidate the result

As already mentioned, the maximum effect from training can be achieved if you combine it with proper and balanced nutrition.

You can choose any diet, but it is important to follow some rules:

1. You need to consume more calories. What was spent during training? Each meal should be complete and exclude all snacks. You need to think about the calorie content of the menu for the next 7 days.
2. The diet should contain about 90% protein natural foods. A person should consume 2 g of protein per 1 kg of body weight per day.
3. Carbohydrate foods should be taken immediately before training, because they are a source of energy.
4. You need to take only the right fats. These include Omega 3 and 6, and large amounts are found in flax oil, fish oil and nuts.

   

5. You need to eat 5 times a day in portions of no more than 200 g.
6. To keep the body in good shape, take glutamine – 10 g before and after training.
7. Also, before and after physical activity, take 5 g of creatine - it increases performance.
8. Half an hour before training, it is recommended to drink 40 g of protein in the form of whey.

Exercise and proper nutrition will help you quickly achieve lasting and maximum results. Don't forget that every body is unique, so everyone's results will be different.

When to expect an effect

Regular exercise helps to quickly change your figure, tighten muscles, and increase endurance. If you do physical activity 3 times a week for a month and follow all the trainer’s recommendations, the result will already be noticeable.

All fat deposits on the hips, sides, and abdomen are actively burned, and waist size decreases. Due to the fact that the abdominal muscles are significantly strengthened, it is possible to avoid sagging skin and the appearance of unesthetic folds.

To achieve maximum effect, you should definitely develop a special balanced sports nutrition. An experienced trainer will help you choose it, taking into account the individual characteristics of the human body.

ABL training helps not only to get rid of excess weight, but also to make the body slimmer and more resilient.

Initially, you should choose a light complex or perform 5-10 repetitions, and then increase the load - this will help not only achieve the desired results, but get a lasting result. In the future, to stay in shape, you can perform the complex for 1 hour a day, 2-3 times a week, and not worry about gaining back the pounds.

ABL exercises

• Squats with a fitball. Take a gymnastic ball. We press his spine against the wall. We hold it in weight. Slowly bend your knees and sit down, rolling the fitball down. As soon as the hips have assumed a horizontal position in relation to the floor, we gradually rise up to the starting position.
• Single leg squats. Place the fitball on the floor. We turn our back to him and place our left shin. We join our hands in a lock on the chest. We bend our right leg and slowly lower ourselves into a squat. Next, we also rise smoothly. We change the leg and repeat the exercise with the required number of arms.
• An inverted crease on the ball. We lie down on the fitball with our stomach. We rest our palms on the floor surface. Roll the ball back until it reaches your knees and shins. This exercise uses the muscles of the abs, arms and legs. In this position, bend your knees and lift your pelvis up, bringing the fitball slightly closer to your hands. Then we slowly straighten our legs, returning to the starting position.
• Crunches while lying on the floor. We lie on our backs on a gymnastics mat. We bend our legs at the knees. We place a fitball between them. We place our hands behind our heads, the lower back should be pressed tightly to the floor surface. Tightening the muscles of the abs, buttocks and legs, we twist our body forward - we raise our back. Then we smoothly go down.